15min Varied Tempo #3

Duration 59:45 TSS 71 IF 0.85

03:00 @ 50%

4x

00:10 @ 180%

00:50 @ 50%

03:00 @ 70%

02:00 @ 50%

04:00 @ 90%

03:00 @ 50%

00:15 @ 200%

05:00 @ 89%

00:15 @ 200%

05:00 @ 77%

00:15 @ 200%

05:00 @ 89%

04:30 @ 50%

00:15 @ 200%

05:00 @ 77%

00:15 @ 200%

05:00 @ 82%

00:15 @ 200%

05:00 @ 89%

01:15 @ 75%

01:15 @ 65%

01:15 @ 60%

01:00 @ 50%

Working in your Tempo zone, today we are varying the cadence and power. However, start each 5min effort with a 'high speed sprint'. Out of the saddle for the sprint, then straight into the tempo effort. Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.

Similar workouts

15min Varied Tempo #1 by coach Si Bradeley

48:20 45TSS IF: 0.75

15min Varied Tempo #1

48:20 45TSS IF: 0.75

15min Varied Tempo #2

59:45 60TSS IF: 0.78

15min Varied Tempo #3

59:45 71TSS IF: 0.85

01:00:00 59TSS IF: 0.77

6min Best effort!

01:00:00 62TSS IF: 0.79

30/30's Anaerobic #2

01:00:00 64TSS IF: 0.8

Anaerobic Capacity #2

01:00:00 77TSS IF: 0.88

Anaerobic Capacity Hills #1

01:00:00 58TSS IF: 0.76

Anaerobic Capacity Hills #2

01:00:00 62TSS IF: 0.79

Anaerobic Power Development

01:00:00 72TSS IF: 0.85

01:00:00 85TSS IF: 0.93

Lactate Tolerance 3min

01:00:00 74TSS IF: 0.86

01:00:00 64TSS IF: 0.8

Threshold into Anaerobic Capacity

01:00:00 78TSS IF: 0.88

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Mitochondria #1

01:00:00 65TSS IF: 0.81

Mitochondria #2

01:00:00 69TSS IF: 0.83

Mitochondria Maintenance #2

01:00:00 66TSS IF: 0.81

01:00:00 69TSS IF: 0.83

01:00:00 74TSS IF: 0.86

Neuromuscular Power #3

59:50 60TSS IF: 0.78

Neuromuscular with AC #1

01:00:00 77TSS IF: 0.88

Neuromuscular with AC #2

01:00:00 80TSS IF: 0.9

01:00:00 61TSS IF: 0.79

Anaerobic Capacity into Sweetspot #2

01:00:00 74TSS IF: 0.86

SFR Split Cadence #1

01:00:00 59TSS IF: 0.77

SFR Split Cadence #2

01:00:00 63TSS IF: 0.8

01:00:00 63TSS IF: 0.79

01:00:00 63TSS IF: 0.8

Zone 2 with Capacity into Sweetspot

01:00:00 71TSS IF: 0.85

High Torque Hills #2

01:00:00 62TSS IF: 0.79

01:00:00 61TSS IF: 0.78

Long Tempo Climb #2

01:00:00 64TSS IF: 0.8

Strength Endurance Rotations

01:00:00 58TSS IF: 0.77

01:00:00 62TSS IF: 0.79

Tempo with Finale!

01:00:00 68TSS IF: 0.83

01:00:00 59TSS IF: 0.77

Climbing Fartlek #2

01:00:00 74TSS IF: 0.86

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Intensive Aerobic

01:00:00 61TSS IF: 0.78

01:00:00 73TSS IF: 0.86

Threshold into all-out!

01:00:00 65TSS IF: 0.81

Threshold Pushing #1

01:00:00 68TSS IF: 0.82

01:00:00 64TSS IF: 0.81

01:00:00 60TSS IF: 0.78

6min Best effort!

01:00:00 62TSS IF: 0.79

Max Aerobic Declining

01:00:00 68TSS IF: 0.83

01:00:00 70TSS IF: 0.84

Short Climb Race Simulation

01:00:00 81TSS IF: 0.91

Supra-Threshold into VO2 #1 by coach Si Bradeley

59:30 65TSS IF: 0.81

59:45 63TSS IF: 0.8

VO2max Climbing #1

01:00:00 68TSS IF: 0.83